SOUL SATISFYING STIR FRY

Lately, I haven't been “cooking” much.  Instead I've taken to making loads of salads, nibbling on cut up veggies and fruit or making super quick easy meals that don't require time standing by a hot stove.  After all, summer isn't the time to be cooped up inside, now is it?  So, when the mood to actually cook strikes today I search the corners of my mind for something that's easy but will still satisfy that desire.  I file through the mental catalog of quick, easy, healthy meals in my repertoire and suddenly I have a hankering for a veggie loaded stir fry.  For a while I was on a stir fry kick.  It was in my regular rotation but for some reason like all good things that came to an end and I moved on to something else.  Truth be told, I miss my old friend the stir fry though.  There's a longing in my soul to make one and for us to get reacquainted with each other again – like 2 old friends that haven't seen each other in years today is the day we get caught up.  So, despite the heat I decide to dust off my chopping skills and get dicing.  I assemble all my ingredients with glee and begin my prep.  It's kind of therapeutic making neat piles of rustically diced veggies and then coming up with a simple sauce to compliment them.  Believe it or not, I used to buy premade stir fry sauces – GASP! But once I realized how easy it was to make it homemade I haven't looked back and hopefully you won't either.

Here's what you'll need:

 

2 chicken breasts – sliced into medium chunks

1 head broccoli – cut into florets

1 large carrot – cut into slices

1 red pepper – diced into medium chunks

1 large onion - diced into medium chunks

2 cups bean sprouts

½ cup “no salt added” chicken stock

3 tbsp fresh lemon juice and the zest from 1 lemon

2 tbsp brown sugar

2 tbsp low sodium soy sauce

1 tbsp sesame oil

1 tsp corn starch

1 clove garlic - minced

1 tsp ginger – freshly grated

2 tsp sesame seeds – toasted (reserve ¼ tsp for garnish)

3 green onions – cut on the bias for garnish

STAGE 1 

Combine the chicken stock, lemon juice, lemon zest, brown sugar, soy sauce, sesame oil, corn starch and sesame seeds into a small jar and shake to combine.

 

STAGE 2

 

Heat a non-stick pan over high heat for 2-3 minutes.  Add the chicken and sauté until golden and cooked through.  Remove the chicken from the pan then add the onions, red peppers and carrots then sauté for about 4-5 minutes until they become tender.  Add the broccoli, sauté until bright green another 4 or so minutes.  Add the bean sprouts and cook for another 2 minutes.  Add the chicken back into the pan and add the stir fry sauce.  Cook until it's reduced and thick.  Plate and garnish with the toasted sesame seeds and green onions.

TIPS

                                   

I like using a non-stick pan to avoid adding extra oil.  If you don't have a good non-stick pan just add a little vegetable oil before you cook the chicken and again before you cook the veggies.

 

This meal is just as tasty with shrimp or beef but you can also make it completely vegetarian simply by using already shelled edamame as your protein.

 

You can serve your stir fry on a bed of rice, quinoa or noodles.  If you haven't tried rice noodles before now's a great time to do so.  They boil up in no time, are tasty and gluten free.

This tasty stir fry creation is courtesy of Laurie Martel - No, I'm not a chef but I love cooking, baking, mixing cocktails and sharing my creations as a way to express myself